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Its bench press pyramid calculator generates customized programs from your max weight, training goal, pyramid type, experience level, and set count. The tool supports both kg and lbs and offers multiple pyramid structures (ascending, descending, triangle, diamond). It is available for free on the page without a mandatory paid plan.
Its 1RM calculator helps estimate one-rep max from reps and lifted weight, and supports programming with percentage-based strength guidance. The page is aimed at practical strength planning across core barbell lifts, including bench press. The calculator content is accessible free without mandatory paid access.
Determining a one-repetition maximum provides a benchmark for strength training and athletic performance. Lifting enthusiasts and athletes use these calculations to program their workouts effectively, ensuring they use the correct intensity for specific training goals. By inputting the amount of weight lifted and the number of repetitions completed, the calculator applies validated formulas to estimate the maximum weight one could lift for a single, all-out effort. Tracking progress over time becomes easier without the physical strain or risk associated with testing a true maximum lift. The results serve as a practical guide for selecting weights in various percentage-based programs, such as those focused on hypertrophy, power, or endurance. Whether preparing for a competition or following a general fitness routine, having an accurate 1RM estimate allows for safer and more structured progression in the gym.
Use this 5/3/1 calculator to determine your Wendler's powerlifting program.
The Wilks calculator estimates your weightlifting abilities and lets you compare yourself with other lifters.
